How to Exercise Safely During Intermittent Fasting

Research shows that exercising while fasting affects muscle biochemistry and metabolism that’s linked to insulin sensitivity and the steady management of blood sugar levels.
Getting in an effective gym session while fasting
If you’re set to try IF while continuing your exercise routine, there are some things you can do to make your workout effective.
  • Think through timing
One popular method of IF is the 16:8 protocol. The concept refers to consuming all food within an 8-hour fueling window and then fasting for 16 hours.
  • Choose the type of workout based on your macros
It’s important to pay attention to the macronutrients you take in the day before you exercise and when you eat after.
  • Eat the right meals after your workout to build or maintain muscle
The best solution for combining IF and exercise is to time your workouts during your eating periods so your nutrition levels are peaked
How can you safely exercise while fasting?
The success of any weight loss or exercise program depends on how safe it is to sustain over time. If your ultimate goal is to decrease body fat and maintain your fitness level while doing IF, you need to stay in the safe zone. Here are some expert tips to help you do just that.
  • Eat a meal close to your moderate- to high-intensity workout
This is where meal timing comes into play.  Timing a meal close to a moderate- or high-intensity workout is key. This way your body has some glycogen stores to tap into to fuel your workout.
  • Stay hydrated
Remember fasting doesn’t mean to remove water. In fact, we recommends that you drink more water while fasting.
  • Keep your electrolytes in check
Keep your electrolytes up by drinking , lemon water with pink Himalayan salt or drinking Sugar-free electrolytes.
  • Keep the intensity and duration fairly low
If you push yourself too hard and begin to feel dizzy or light-headed, take a break. Listening to your body is important.

Listen to your body

The most important advice to heed when exercising during IF is to listen to your body.
If you start to feel weak or dizzy, chances are you’re experiencing low blood sugar or are dehydrated, If that’s the case, she says to opt for a electrolyte drink immediately and then follow up with a well-balanced meal.
While exercising and intermittent fasting may work for some people, others may not feel comfortable doing any form of exercise while fasting.
Check in with Rock N Rosh , to get a personalised Meal plan and get on IF.
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